Curried Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Curried Lentil Soup
45 min.
7
116kcal

Suggestions


Welcome to a delightful culinary adventure with our Curried Lentil Soup! This vibrant and hearty dish is not only a feast for the senses but also a wholesome choice for anyone seeking a nutritious meal. Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, this soup is a versatile addition to your recipe repertoire.

Imagine the warm, comforting aroma of sautéed onions mingling with the exotic spices of curry powder, creating a fragrant base that sets the stage for a deliciously satisfying experience. With the addition of tender lentils and juicy diced tomatoes, this soup is packed with protein and flavor, making it an ideal starter, snack, or even a light meal.

In just 45 minutes, you can whip up a pot of this nourishing soup that serves seven, making it perfect for family gatherings or meal prep for the week ahead. Each bowl is a low-calorie delight at only 116 kcal per serving, allowing you to indulge without guilt. Plus, the vibrant colors and fresh basil garnish will make your dish as visually appealing as it is tasty.

Whether you're looking to warm up on a chilly day or impress guests with a unique starter, our Curried Lentil Soup is sure to become a favorite. So grab your Dutch oven and let’s get cooking!

Ingredients

  • tablespoons balsamic vinegar 
  • 14.5 ounce canned tomatoes diced undrained canned
  • 1.3 teaspoons curry powder 
  • tablespoons basil fresh chopped
  • 0.8 cup lentils 
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add onion; saut 4 minutes.
  3. Add curry; saut 1 minute.
  4. Add water and lentils; bring to a boil. Cover; reduce heat. Simmer 40 minutes or until lentils are tender.
  5. Place 4 cups lentil mixture in a blender; process until smooth. Return mixture to pan.
  6. Add chopped basil, vinegar, salt, and tomatoes; cook until thoroughly heated.
  7. Garnish with basil, if desired.
  8. Note: We particularly liked this soup made with red lentils. However, they're smaller, cook in a much shorter time, and need less liquid, so adjust accordingly.

Nutrition Facts

Calories116kcal
Protein22.03%
Fat12.01%
Carbs65.96%

Properties

Glycemic Index
30.66
Glycemic Load
3.57
Inflammation Score
-5
Nutrition Score
10.103913089503%

Flavonoids

Catechin
0.07mg
Luteolin
0.01mg
Isorhamnetin
1.15mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
4.64mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:115.97kcal
5.8%
Fat:1.6g
2.46%
Saturated Fat:0.23g
1.44%
Carbohydrates:19.78g
6.59%
Net Carbohydrates:11.87g
4.32%
Sugar:4.67g
5.18%
Cholesterol:0mg
0%
Sodium:258.88mg
11.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.61g
13.22%
Fiber:7.91g
31.63%
Folate:111.45µg
27.86%
Manganese:0.44mg
21.94%
Vitamin B1:0.24mg
15.68%
Iron:2.53mg
14.04%
Copper:0.27mg
13.37%
Phosphorus:120.63mg
12.06%
Potassium:414.25mg
11.84%
Vitamin B6:0.23mg
11.58%
Magnesium:43.32mg
10.83%
Vitamin C:8.14mg
9.87%
Zinc:1.23mg
8.18%
Vitamin K:7.65µg
7.28%
Vitamin E:1.09mg
7.25%
Vitamin B3:1.3mg
6.49%
Vitamin B5:0.63mg
6.33%
Vitamin B2:0.08mg
4.8%
Calcium:47.91mg
4.79%
Vitamin A:168.4IU
3.37%
Selenium:2.24µg
3.2%
Source:My Recipes